W3 Squat & Pull

December 31, 2015
Afternoon

Week 3. Worked up to a single at 90% of what I'm using for a training max. I'll keep pushing this a bit as well on my heavy days so at least I'll get a couple heavyish singles in every month.

Little tuckered after this one.

LB Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
405 x 1
430 x 1
455 x 1
410 x 3 x 4r

LB Paused Squat
330 x 2 x 4r

Paused Deads
135 x 3 x 2r
225 x 2
315 x 1
405 x 1
455 x 3 x 3r

Snatch Grip Deads
225 x 20

Reverse Hyper
180 x 20

W8 BG - Bench

December 29, 2015

Afternoon 

Week 8 BG. Easing back on the accessories over the next four weeks. 

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

295 x 1

315 x 1

335 x 1

300 x 5 x 3r

BB Row

225 x 6

275 x 6

315 x 6 - Pendley

DB Side Laterals - Strict, unilateral 

55e x 6

https://instagram.com/p/_4-SStSmH7/

W3 - Squats

December 28, 2015

Before Supper

3rd week. Threw in some grip work for something to do. Let's see if the spark ignites anything this time. 

HB Squat

45 x 4 x 3r

135 x 3

225 x 2

275 x 2

315 x 1

345 x 4 x 5r

HB Pause Squat below parallel 

275 x 3 x 5r

Reverse Hyper - 4' Strap

90 x 2 x 10r

180 x 10

270 x 10

360 x 3 x 10r

Grip between sets

Parallel Set Grippers

T x 2 x 10r

GHP5 x 3

IM2.5 x 2

GHP5 x 4 x 5r

IM3 x 1 right, 2mm left

https://instagram.com/p/_2tjL2ymIM/

Bench Assistance

December 24, 2015
Afternoon

Bench assistance.

45' Incline Press - titty pump
45 x 3 x 8r
135 x 5
185 x 5 x 8r

DB Row - Small plates - No straps
125e x 10, 10, 20

EZ Skullcrushers
85 x 2 x 15r

Reverse Hyper w/Strap - Between press sets
90 x 10, 10, 15, 15

Light Squat & Pulls

December 23, 2015

Before Supper 

Light squats and pulls. 

HB Squat

45 x 3 x 3r

135 x 2 x 3r

225 x 2

285 x 1

320 x 4 x 6r

HB Pause Above Parallel - rebound & pause - tough

255 x 3 x 6r

Deadlift

135 x 3 x 2r

225/315/405/455/495 x 1

1 Block Pulls

495 x 1

545 x 3

Snatch Grip Deads

225 x 2 x 15r

Reverse Hyper

90 x 30

https://instagram.com/p/_qAxo0ymHN/

W7 BG - Bench

December 21, 2015
Before Supper

Week 7. Felt like hitting some extra reps on bench tonight instead of the triples that were called for.

Bench Press
45 x 4 x 8r
135 x 6
185 x 5
225 x 3
275 x 2
305 x 1
325 x 1
295 x 4, 4, 4, 4, 3 - left it on a crisp note

Seated DB Press - Unsupported
70e x 3 x 6r

Rear Ring Flies
BE x 3 x 10r

BB Row
235 x 2 x 12r

Heavy Squat Day

December 20, 2015

Before Supper

Heavy squat day. Day 3 of the rotation. 

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 3 x 4R

https://instagram.com/p/_iPsy5SmGF/

Pause Squat

335 x 2 x 4r 

Reverse Hyper

90/180/270 x 10

360 x 10, 15

https://instagram.com/p/_iWjJ7SmCB/

W6 Bench Assistance

December 17, 2015
Afternoon

Week 6. Bench assistance. Probably going to start leaving the flat BB press out of my assistance days to give my shoulders a rest from getting torqued up. Can remember the last time I did incline pressing so I was just feeling the movement today.

45' Incline Press
45 x 3 x 10r
135 x 5
185 x 5, 10, 9, 7

Dip
BW x 5 x 10r - last set rest/paused

McGill NG Chins - D handle hanging from a daisy chain. Interesting.
BW x 2, 1, 1, 1

Med Squats & Pulls

December 16, 2015
Afternoon

Medium squat day and block pulls.

High Bar Squat - feeling better. Very light on my back.
45 x 4 x 3r
135 x 3
225 x 3
275 x 1
315 x 1
340 x 4 x 5r

Pause Below Parallel Squat - HB
275 x 3 x 5r

Deadlift
135 x 3 x 2r
225/315/405/455 x 1
495 x 3

Snatch Grip Pulls - Index on Rings
235 x 3 x 10r

Reverse Hyper
90 x 2 x 20r

W6 BG - Bench

December 14, 2015
Before Supper

Week 6.

Bench Press - All paused except for the 5 x 3r's.
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
275 x 1
300 x 1
320 x 1
285 x 5 x 3r

Seated DB Shoulder Press w/o back support
65e x 3 x 10r

Rear Ring Flies
BW x 3 x 10r

Banded Lat Pulls ala Raleigh Barbell
Avr x 3 x 10r

BB Row
225 x 2 x 15r

Well I don't know if it's due to the pre-exhaustion or what but after that couple of sets of rows my whole upper back is super pumped.

Squat - Light

December 13, 2015

Afternoon

Back is still feeling off even with the chiropractor. Seems he can't hit/crack the right spot and it's been a few visits now. Mentally I'm still off as well so I'm going to approach my squatting a little different than Jesse's program as that's a pretty good mental challenge as well. Going forward for a bit I'll use Chad Smith's strength block protocol of the twice a week, light-medium-heavy, 70-85% squatting. 

High Bar Squat - not sure what my 1RM is for high bar so I figured 85% of my low bar as a place to start. 

45 x 4 x 3r

135 x 3

225 x 2

275 x 2

315 x 4 x 6r

High Bar Paused - just used 80% of my rep weight. Used an 18" box to lightly touch to judge height. 

255 x 3 x 6r

Reverse Hyper

90 x 20

https://instagram.com/p/_P9wwPymID/

W5 BG - Bench Assistance

December 10, 2015
Afternoon

Week 5 assistance.

Bench Press
45 x 4 x 8r
135 x 8
185 x 3
225 x 3
235 x 2 x 8r

Superset
Dip BW +18 x 3 x 10r
V-Bar Row 225 x 3 x 10r

Superset
Pressdowns 110 x 2 x 10r
EZ Upright Row 95 x 2 x 10r
EZ Reverse Curl 95 x 2 x 10r

Deadlift Day

December 9, 2015
Before Supper

I've got one more chiro appointment so I don't want to get to stupid yet. Dr said to stay away from deadlifts but ya wanna know something? My back feels better after putting a little weight to it today.

Also thinking about throwing in some extra work getting some more pressing and squatting in on a 3rd day per week. Medium intensity to the low-optimal rep range on the Prelipin table.

BWTG SSB Squat
45 x 3 x 3r
135 x 3
225 x 3
275 x 2
315 x 3 x 5r

Speed Deads - widened my stance a hair
135 x 3 x 3r
225 x 2
315 x 1
405 x 1
425 x 6 x 1r

Snatch Grip Deads - Index on rings
225 x 3 x 10r

Reverse Hyper
180 x 2 x 10r
270 x 10

I'll do some extra back work tomorrow after bench and stuff.

W5 BG - Bench

December 6, 2015
Evening

Finished off my low body workout when I got back home.

Leg Curl
50 x 2 x 10r
75 x 8, 7, 6

Weighted Crunch
95 x 5 x 8r


December 7, 2015
Noonish

Week 5.

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
275 x 1
295 x 1
310 x 2.5 - missed right at that lockout transition
275 x 3 x 5r

Superset
DB Front Raise 50e x 3 x 6r
DB Rear Raise 50e x 3 x 6r

Superset
Hammer Curl 70e x 10, 8
DB Skullcrushers 55e x 6, 50e x 10

McGill Pull-ups
BW x 5 x 2r

Light Low Body

December 6, 2015
Morning

Isolating my low body too let my upper back recover. Went to a chiropractor on Friday and it helped immensely and will go back again Tuesday morning.

Hip Belt Squat - 35's & Red loop
70 x 2 x 5r
105 x 5
140 x 3 x 8r
165 x 5, 8

Reverse Hyper
90 x 2 x 10r
140 x 10
180 x 10
Still easy enough to execute but my low back is getting really pumped so best to take it easy as its a new exercise. Good ab exercise as well staying tensed up on the pad.

W4 BG - Bench

December 3, 2015
Afternoon

Week 4. First day that I've felt like doing anything for a bit.

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
275 x 1
305 x 1
325 x 1
295 x 5 x 3r

Superset
DB Front Raise 45e x 3 x 8r
DB Rear Raise 45e x 3 x 10r

Superset
Hammer Curl 70e x 2 x 6r
DB Skullcrushers 45e x 2 x 15r

Stiff-Armed Pulldowns
100 x 3 x 8r